3 Position Snatch
5 Cycles of 1 Snatch from Position 1,2, & 3
add weight each cycle if possible.

45x3; 65x3; 85x3 all positions

Then:

10 min AMRAP
3 Hang Power Clean 155/105 (woot woot was able to do ALL from the hang)
6 HSPU
9 T2B (sub GHD; sore hands)

Final workout of the 2012 Open!

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters @ 100#/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
etc...

Modified as follows:
20 lbs thrusters using dumbbells.
Regular pull-ups with green and black band.

Ended 3 pull-ups away from completing the round of 15.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18, etc... of

Barbell Thrusters (65 lbs)
Chest to bar Pull-ups

Ripped my hand open at at 3:30... blood everywhere. Solid.

Didn't end the open quite like I had planned but, you live and you learn!

"Cindy"
20 Min Amrap
5 Pull Ups
10 Pushups
15 Air squats

Stopped at 14rnds w a lil over a min left due to a blister on the verge of a tear; rather live to WOD another day. Im trying to slowly add 1-2 additional metcons/endurance training and an addl strength/assistance day into my weekly WODS Thanks to Stu at Crossfit South End.

You have 3 minutes to complete 42 reps of the following exercises. Move to the next exercise on the 3 minute mark. There will be no score today other than the weight you use during the workout. It’s someone’s birthday. For every exercise you cannot complete the 42 reps in the 3 min period you must run 420m post WOD.

Row 420 meters
42 KBS 24/16kg RX+2pood
42 Push-up RX+Plyo on Slamball
42 Supine Ring Row
42 Squat RX+w/ 40lb Sandbag
42 SLamball 20/15lb RX+ 30lb
42 ABMAT
This may be harder than it looks at RX+

I RX+ this on the KB but thats it! DEF harder than it looked. The 6am party kids decided to all run together - finished all or not no one wants to run alone in the dark

M/ 38/ 134 lbs/ 5'-6"
As Rx: 14:32
I twisted my ankle the morning before and it was still pretty stiff and sore. I think that was what was messing with my head a bit on the DUs.I usually KILL the DUs, but last night I was tripping all over the place... I didn't warm up an insane amount, and to be honest I wasn't as intense as I normally am. I think that I did well on the last WOD of the heavy OHS, FS & BS and this was a little bit of a let down.
This WOD was a killer. I felt it in my lungs big time (like Open workout 11.1) I was pacing a little bit with the wallballs, and to be honest I can't remember the last time I did higher rep pullups... and I felt them. I normally kill pullups as well, but i had to break them up a bit more than I had thought. I think I could easily shave off a couple minutes off that time. I was looking for sub 12 but that will come.
I love the combo of pullups and DU.. your forearms get a little spicy and then the rope is SOOO much harder to feel passing and controlling it. I am going to work that combo in every once in a while for sure.
GREAT WOD.

Speed Lifting/Resistance Training:
Box Squats
2 Black bands (one thick with 1 knot, one thin with 2 knots)
10x 2
60% of 1RM
165 lbs

Bench Press
1 thin black band, 3 knots
10x 2
30% of 1RM
65 lbs

Auxiliary:
Shoulder Press with Black Band (no knots)
Back and forth over the head
5x 5
45 lbs

Bamboo Bench Press
5x 5
72 lbs of weight

Warm Up:
3x
5 Deficit Dead Lift
10 Leg Levers with Hip Raise

Mobility:
Ankle work - on wall, hip toward wall.

Max Effort:
Sumo Dead Lift with 1 Thick Black Band
7x 3 @ 185 lbs

MetCon:
5x
15 Hand-release PushUps
7 Hang Power Cleans @ 115 lbs

500m warmup
200m kicks
200m pull
10 x 50m with 30 sec rest
200 breast
500m cooldown

6.5 miles, up franklin, with Shams. Shams = 3 poops, 5 pees.